warm up:  SSH 24 followed by 5 burpees oyo

Arm Circles followed by 4 Burpees oyo

Good Morning followed by 3 Burpees oyo

Willy Mayes Hayes followed by 2 Burpees oyo

Lil Abner followed by 1 Burpee oyo

The thing:  Mosey to the top of the hill to do crabwalk to the bottom, then plank.

mosey to the sidewalk fence to do 10 Derkins at each of three Levels

Mosey to the bottom of the next hill to do travelling Burpees to the top or halfway with choice of finish mode

step ups and dips on the wall

pullups on the railing

abbreviated DORA with LBCs and suicides and 5 Burpees at the turn around

Back to the beginning fo Mary

flutter Kicks

Derferred to Spooky for Boat Canoe

Finished with ring of fire 2 merkins each.

COT:  this was my number one anniversary Q.  Thanks to Doi and Rudy for encouraging me to come out and to all the PAX for their support and encouragment that brings me back so regularly.  Talked about the verse in a Kate Wolf tune that goes:  “The finest hour I have seen is the one that comes between the edge of night and the break of day, when the darkness rolls away.”  Kate Wolf was talking about how we move (independently or with help of our fellows) from darkness or sadness to a balanced life.  It’s what we do litteraly in F3 every (early) morning in the gloom but also what we strive to do promote for others as a part of our own lives.